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Pickled Onion & Brown Lentil Glow Bowl

Difficulty Beginner
Time
Prep Time: 15 mins Cook Time: 5 mins Total Time: 20 mins
Servings 2
Calories 240
Best Season Suitable throughout the year
Description

A crisp, tangy and fibre-rich bowl built on antioxidant-packed pickled onions, iron-rich brown lentils and hydrating greens. This bowl delivers a refreshing crunch, a hit of plant protein, and a balanced combination of polyphenols, prebiotics and slow-release carbs — perfect as a light lunch, gut-friendly dinner or a nourishing meal-prep option.

Nutritional Benefits 

  • Onion: Rich in quercetin, a powerful polyphenol that reduces inflammation. Natural prebiotics (inulin) → supports gut bacteria.
  • Parsley: High in vitamin C, chlorophyll & flavonoids → antioxidant protection + detox support. Helps reduce oxidative stress.
  • Jalapeño: Contains capsaicin, known for metabolism support & anti-inflammatory benefits. Adds vitamin C + antioxidants.
  • Mixed Greens: High in folate, vitamin K, magnesium & carotenoids. Excellent antioxidant + alkaline support.
  • Cucumber: Hydrating, rich in silica, vitamin K & polyphenols. Great for skin and digestion.
  • Brown Lentils: Plant protein + soluble & insoluble fibre for gut and metabolic health. Rich in polyphenols, iron, magnesium, and slow-release carbs.
Ingredients:
  • 1 medium onion (thinly sliced)
  • 2 tbsp parsley (chopped)
  • 1 jalepeno (thinly sliced)
  • 1/4 cup white vinegar
  • 1 medium beetroot (thinly sliced)
  • 2 cups mixed greens (spinach/ rocket leaves)
  • 1/2 cup cucumber (thinly sliced)
  • 1 cup brown lentil (wash if using canned)
  • 1 tbsp olive oil
  • salt and pepper to taste
  • 1/4 cup crumbled feta
Method:
  1. Make the quick pickle:

    In a jar/bowl, add sliced onion, parsley, jalapeño, beetroot, vinegar and salt. Mix well and let it sit for at least 10–15 minutes (longer = better flavour).

  2. Assemble the bowl:
    • In a mixing bowl, add your greens, diced cucumber and cooked brown lentils.
    • Spoon in the pickled onions along with some of the pickling liquid.
  3. Season:
    • Add salt and pepper to taste, toss everything gently. 
    • Top it up with the crumbled feta and serve 
Nutrition Facts

Servings 2

Amount Per Serving
Calories 300kcal
% Daily Value *
Total Fat 9g14%
Total Carbohydrate 35g12%
Dietary Fiber 8g32%
Protein 11g22%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: Heart and diabetes friendly, High fibre, Antioxidant rich, PCOS friendly
Read it online: https://dietyumm.com/recipe/pickled-onion-brown-lentil-glow-bowl/